# Bodyweight Muscle Growth Path

Build lean muscle and stay consistent with these effective bodyweight movements.

## Upper Body Push Focus

Kick off your 28-day journey with a focused chest and shoulder session that's all about moving well and feeling strong. Expect controlled, satisfying reps that build real foundations — quality over quantity today!

### Warm-Up

- 2 × 30s Arm Circle
- 2 × 30s Shoulder Circle
- 1 × 45s Cat-Cow
- 2 × 10 Scapular Push-Up

### Main Workout

- 1 × Pushup Progression _(progression — pick your level)_
- 3 × 8 Pike Push-Up
- 2 × 10 Push-Up (Wide)
- 2 × 10 Push-Up (Diamond)

### Cool Down

- 1 × 30s Chest Stretch
- 1 × 30s Chest Doorway Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 45s Child's Pose